ED-5

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

bull42473 on February 16, 2018

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Advanced

Target Gender:

Both

Body Parts:

Back, Chest, Biceps, Triceps, Shoulders, Lower Back, Thighs, Trapezius, Forearms, Abs

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Weighted Wide Grip Pull Up	-	6	10
	-	6	10
	-	6	10
	-	6	10
	-	6	10
Inverted Rows with Weight Vest	-	15	10
	-	15	10
	-	15	10
	-	15	10
	-	15	10
Straight Arm Cable Pulldown	-	10	10
	-	10	10
	-	10	10
	-	10	10
	-	10	10
Chest
Spiderman Pushup	-	12	10
	-	12	10
	-	12	10
	-	12	10
	-	12	10
Biceps
Incline Dumbbell Curls	-	12	10
	-	12	10
	-	12	10
	-	12	10
	-	12	10
Standing Dumbbell Curls	-	15	10
	-	15	10
	-	15	10
	-	15	10
	-	15	10
Triceps
Weighted Parallel-Bar Dips	-	15	10
	-	15	10
	-	15	10
	-	15	10
	-	15	10
Dumbbell Lying Triceps Extensions	-	12	10
	-	12	10
	-	12	10
	-	12	10
	-	12	10
Triceps Cable Pushdowns	-	10	10
	-	10	10
	-	10	10
	-	10	10
	-	10	10
Shoulders
Rear Dumbbell Raises	-	10	10
	-	10	10
	-	10	10
	-	10	10
Lateral Dumbbell Raises	-	10	10
	-	10	10
	-	10	10
	-	10	10
Front Dumbbell Raises	-	10	10
	-	10	10
	-	10	10
	-	10	10
Standing Dumbbell Press	-	15	10
	-	15	10
	-	15	10
	-	15	10

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Lower Back
Deadlifts	-	8	20
	-	8	20
	-	8	20
	-	8	20
	-	8	20
Thighs
Squats: Body Weight	-	20	10
	-	20	10
	-	20	10
	-	20	10
	-	20	10
Trapezius
Dumbbell Shrugs	-	20	10
	-	20	10
	-	20	10
	-	20	10
	-	20	10
Cable Upright Rows	-	10	10
	-	10	10
	-	10	10
	-	10	10
	-	10	10
Forearms
Dumbbell Reverse Wrist Curls	-	20	10
	-	20	10
	-	20	10
	-	20	10
	-	20	10
Dumbbell Wrist Curls	-	20	10
	-	20	10
	-	20	10
	-	20	10
	-	20	10
Abs
Crunches	-	20	10
	-	20	10
	-	20	10
	-	20	10
Windshield Wiper	-	20	10
	-	20	10
	-	20	10
	-	20	10
Leg Raises	-	12	10
	-	12	10
	-	12	10
	-	12	10

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